My Garmin Heart Rate Monitor Watch is really coming into its own now I am getting comfortable with it. This is the week I rely on Garmin to keep my heart rate at an aerobic level so I can burn more fat!

Monday – PT Day (Ab Attack)

Personal Training at Precor Gym at London Hilton Park Lane. Today a new personal trainer, Stephen (not my usual Steven), really took me through my paces with Abdominal work! Stephen is a huge fan of Abs workouts so we did a lot!

30 minutes treadmill warm up (Heart Rate 130bpm)
Seated Dumb Bell Arm Curls With Twist (doing a twist at the beginning of each rep helps strengthen your lower arm).
Seated Dumb Bell Hammer Curls With Twist
3 x 15 reps Chest Press

New Hilton Workout - Abs Against A Wall

Twisting Legs Up Crunch(Legs up straight against wall to ensure a good position) – 3 x 10
Legs Up Arms Up Crunch (Legs up straight against wall, arms up straight then crunch up) – 3 x 10
Legs Up Flip Crunch (Legs up straight against wall, arms straight behind head on floor, flip arms over and by your side simultaneously (keeping legs straight) force them away from wall to get a good abs crunch going on. – 3 x 10

Then it got worse!

Sit Up Twisting Crunch – Stephen held my feet down and I sat up, hands behind head and touched knee with elbow
Sit Ups – Stephen held my feet down and I did 30 complete full sit ups – sitting up straight!

I finished with some light stretches on arms and abs, and very lightly on legs so not to over stretch and cause problems.

Tuesday: Cardio Garmin Training!

I am using my Garmin FR60 Heart Rate Watch regularly now because without it I wouldn’t know how fast my heart is beating which is vital to know when burning fat! If your heart beats too slow or fast you wont burn fat as efficiently as if keep your heart beating within your optimum training zone – mine is between 135-145 bpm which is the perfect zone to be in when fat burning!

So I strapped on my Garmin kit and Ran on the treadmill for 66minutes keeping my heart rate within my optimum training zone the whole time. Felt great!

Heart Rate Zones Training Felt

I felt I could sustain the training for a long period of time but felt I was working harder than when I run at 13kph, essentially I felt my body burning fat as I was running.

Wednesday: Weight Lifting Day! Pumping Iron!

(remember to eat your spinach)

Warm up on cross trainer 10 mins
Chest Press 50 Reps
Pec Dec 30 reps
Incline Press Ups 6 x 10 reps
Barbell Bicep curls 25kg each side
Barbell Front Raises on Bosu

Homme’s Healthy Lunch

I made the beetroot and coconut soup recipe and it was absolute amazing, it’s so yummy you must try it! Packed full of fresh healthy ingredients and flavour. See Jenny Irvine’s new column for the recipe.

Thursday – Cardio Day

Run 50 Minutes at Heart Rate 135-140bmp (wearing Garmin watch training helps me stay within my optimum training zone for good fat burning session).

Ab exercises - 10 minutes
30 Press Ups

Friday – Weights Day

I thought today I will give it my best shot and have a solid workout!

Full Body Warm Up
Cross Trainer - 10 minutes (level 10/ 13rpm/ approx 2km)

Chest, Biceps, Triceps
100 press ups (10 x 10 reps throughout my workout)
50 incline press ups (5 x 10 reps throughout my workout)

Triceps
50 bench dips (All at once)

Upper Back & Biceps
Lat Pulldown 35kg – 3 x 10 reps
Front Lat Pulldown – 42kg – 3 x 10 reps

Abs
Sit ups with twist – 3 x 10
Crunches with medicine ball above head – 3 x 10

Biceps & Core
Bosu Bicep Curls

Quads & Core
Bosu Squats with 10kg in each hand – 3 x 10
Bosu Squats arms in front – 3 x 10

Shoulders & Core
Bosu – Dumb Bells - One Arm Raise 8kg – 3 x 10 each arm
Bosu - Dumb Bells – One Arm Front Raise 8kg – 3 x 10 each arm

Biceps
Concentration Curls – 10 kg – 3 x 10 each arm
Concentration Curls – 12kg – 3 x 5 each arm
Barbell Curls – 15kg each side – 5 x 10 reps

Saturday – Rest Day

Felt totally exhausted and just managed to take a suit to be dry cleaned go and have a haircut and then spent the rest of the day asleep on the sofa watching holiday programmes dreaming of sunshine and ice cream – marvellous!

Sunday – Garmin is back on my arm and around my chest!

5k treadmill run (within ideal heart rate zone)
15 mins on bike
15 mins on rower
30 press ups
30 stomach crunches

Homme’s Fast Food! – Apple & Peanut Butter Bites!

Fancy A Snack without getting fat! Grab an apple, cut it into slices and spread peanut butter (the natural crunchy variety is best) onto each slice, and hey presto you’ll have a healthy tasty fast snack which is great for keeping hunger at bay till your next main meal!

See you next week!

Homme